No band for the next month (well nearly)

OK - this month it's full on Crossfit

3 weeks of hard training for The Mount Teams event - and then a short week of taper
Band last week slowed me down a little - but it did give me some rest

Strength WOD this morning
5 RFT
- 10 DB Power Cleans - I used 20kg DBs (they were heavy)
- 20 Push Ups - breaking

time 13.27

We did some MU progression work as part of skills

Weight: 90.5  too many drinks and poor food choices

Doing a 12min EMOM Power Clean and FS as my second after lunch

And a 4-5km run...

tomorrow it's a swim day...

End of Week - rest over the weekend (except...)

This mornings WOD - MUs

Descending chipper of MU's , Bok Jumps and 25m Farmers Carry
10, 8, 6, 4, 2
I did a Jumping MU progression move
24" Box jump
Farmers carry with 15kg plates

So scaled all the way round
Time around 12min

Last night I did the Masters Extra Met-Con after joining the TCI crew in the warmup

3 RFT
- 6 Thrusters 40kg
- 12 TTB
- 400m run
time: 13.14

My running is holding me back

Weight this morning 88.4kg

Boot Camp today

Still wonder why they bother - the structure of the Bootcamp was fine for a Crossfit WOD

anyway...

Lots of shoulder stuff - during warmups

WOD1
5 sets of 10 Ring Dips
I tried this Rx for first two sets, but struggled to get near 10
scaled the last 3 sets with band and got 10 each done.

Shoulder were smoked from the warmup/skills

WOD2
10min Turkish Getups (heavy)
went with 16kg KB - got 14 rounds in (left and right)
Score total kgs shifted 448kg

Weight this morning 89.2

Hump Day WOD

Nice strength WOD today...

Some squat warmup drills then into it

WOD Part 1 10min  1RM Over Head Squat
got to 60kg

WOD Part 2 10min 1RM Front Squat
got to 100kg (matched my previous 1RM)

WOD Part 3 10min 1RM Back Squat
got to 115kg (feeling it by now...)

Weight this morning 89.3

Did the extra met-con yesterday
5 RFT
- 15 KB  24kg
- 100m sprint
- 24 DUs
time: 11.59

Hero WOD - Wyatt -argh

Tough this morning
30min of hard graft - didn't finish either

WOD "Wyatt" (30min cut off) 5 RFT
- 800 m run
- 20 TTB
- 10 Burpees

3 full rounds, plus 800m, plus 20TTB - another min I would have the full 4 rounds
Anton managed the 5 in around 32 mins...

Weight 89.8 - so yesterday may well have been bullshit...

A 10min WOD to do this afternoon - part of Mount Teams program

Last week of September

Well it's Monday,

Been instructed to add a swim and a run each week...

Weight - Well not sure how but scales say 91.2 - bullshit I think

We did Squat Clean drills this morning

This morning WOD:  5 RFT
- 3 Squat Cleans  (50kg for me)
- 20 Burpees

my time 13.09
Burpees felt good - nice pace

Had a weeks break - than back into it yesterday

Been on Holiday - weight before was 89.9... directly after 93.1  Shit!!!
So been hard out clean eating for last two days - Lots of protein, veges, nuts

Weight now (2 days later) 89.5  - Awesome.  When I saw the 93 I said to myself - OK lose 6kg  target 87.0  - On my way...

Did the TCI training last night - it smashed me!! - I'll write more later
plus this morning WOD - Hang cleans and Front Squats.  with 100m EMOM sprint finisher - argh..

Deadlift PR

WOD - 1RM Dead Lift...

punched past my previous PR of 150 to 160kg


Weight 90.0

Bootcamp WOD and weight the same

Yes weight is still 90.4....

Bootcamp WOD

AQAP
- 800m run
- 21 Hang snatch with clean grip (no legs - muscle snatch)
- 21 TTB
- 600m run
- 15 hang snatch etc
- 15 TTB
- 400m run
- 9 Hang snatch etc
- 9 TTB

time 16.26

New week - It's monday

Awesome WOD this morning

AQAP (30min cut)
- 30 24" Box Jumps
- 30 Pull Ups
- 30 KB Swings 24kg
- 30 Push Ups
- 30 TTB
- 30 Lunges
- 30 Wall Balls
- 30 Burpees

time: 20.29  Not the slowest in the class,but... I did Rx it

Weight 90.4  Oh well

Didn't post at all last week

I was carrying an injury and my partner was in hospital, so opportunity to go to the gym was near nil

I did do the TCI WOD on Thursday night - good session,

and the Friday morning WOD - massive - I think I'm starting to get the snatch movement - 90 hang squat snatches really drill it in, plus 90 Wall Balls

Anyway I was very sore all weekend from these two WODS

Weight - well it was all over the place at one point it was 90.3, then the next day 91.6 WTF!!!
Scales really playing hell with me...